Fitness: 'Power Sandwich'
5-minute nasal breathing Row
1 min rest, then
On the 90 for 4 rounds
Highest Calorie/h Bike Erg
Highest Calorie/h Row
Highest Calorie/h Ski
then
5 minute easy Row
1 min rest, then
*Score is the highest number you can get the machine up to on each effort. All up the total 12 numbers. Performance: See Fitness Bulletproof Strength Class: 1. 5-7 Rounds to build to a heavy set of 8 per side Bulgarian Deadlift,
superset each set with a sub maximal set of wide grip pull ups.
2. 5-7 sets to build to a heavy set of 3 reps of a Turkish Get Up.
3. 15 Min OTM: 40 work / 20 rest
Barbell Good Morning
Tuck Hold
Glute Bridge Hold
Reverse Nordic Curl
Barbell Z Press Open Gym 10am - 12pm: Please remember to sign in.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
